Butternut Squash & Apple Soup with Pumpkin Seeds


Preparation info

  • Makes


    • Difficulty


Appears in

Healthy in a Hurry

Healthy in a Hurry

By Karen Ansel and Charity Ferreira

Published 2012

  • About

This fall-inspired soup comes together quickly when you use precut squash, available fresh in many supermarkets, and an immersion blender to blend the soup in the pot. If you have a lot of squash, make a double batch of the soup and freeze for up to 3 months.


  • olive oil, 2 tbsp
  • yellow onion, 1, thinly sliced
  • sea salt, ½ tsp
  • garlic, 1 clove, pressed or minced
  • water or low-sodium chicken or vegetable broth or stock, 4 cups (32 fl oz/1 l)
  • butternut squash, about 3 lb (1.5 kg), peeled, seeded, and cut into cubes (about 9 cups)
  • tart apples such as Granny Smith, 2, peeled, cored, and chopped
  • freshly grated nutmeg, ¼ tsp
  • plain low-fat yogurt, 6 Tbsp (3 oz/90 g)
  • toasted pumpkin seeds, 2 tbsp


    1. Heat olive oil in a large pot over medium heat. Add onion and salt and sauté until onion is softened and beginning to brown, 4–6 minutes. Add garlic and cook, stirring constantly, until softened and fragrant but not browned, about 1 minute longer.
    2. Add water, squash, apples, and nutmeg. Raise heat to high and bring to a boil. Reduce heat to maintain a simmer, cover, and cook, stirring occasionally, until squash is tender when pierced with a fork, about 20 minutes. Remove from heat and let cool slightly.
    3. Using an immersion blender in the pot, purée soup until smooth. Or, transfer soup, in batches if necessary, to a blender or food processor and purée until smooth; return to pot and reheat if necessary. Ladle soup into bowls and top each serving with about 1 tablespoon yogurt and 1 teaspoon pumpkin seeds. Serve hot.